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PREFACE 


TT is the aim of the author to arouse the in- 
* terest of the layman to the use of scientific 
exercise and to the necessity of approaching 
jit from a definite and intelligent standpoint. 

It is necessary therefore to study a certain 
amount of anatomy, physiology, neurology, 
and leverage, these being absolutely neces¬ 
sary to correct exercising. 

The day should be long past when one 
accepts the dictum of an athletic director 
without full and sufficient realization of the 
logical application of exercise to one's own 
condition. 

For biologically, physiologically, and neu- 
rologically “quod licet Bovi; non licet Jovi” 
! (what suits Peter does not suit Paul). 

It is the experience of the author that only 
by intelligent and educated efforts are persons 
permanently benefited by Health Exercise, 
to adapt the word of Confucius, “Exercise 
without thought is labor lost and thought 




without learning is death to the body.” By 
correlating mind and body the paths of con¬ 
ductivity, both sensory and motor are in¬ 
creased. The activity of reflex centers is 
assured and centers of control are maintained. 

This book is intended to be purely a guide 
to movements which have proven of value 
from over twenty years’ of experience, and 
the author has tried to eliminate all fancy 
movements which have been invented to time 
with music, and although being of some 
value, are generally not of sufficient impor¬ 
tance from a scientific standpoint of health 
education. 

R. J. R. Caines, M. D. 

BOSTON, MASS. 


MAR 19 19!5 

JL 

<d>CI.A3980ia 




EXERCISE NO. 

Caines School of Health Exercise 



POSITION. As in dark line. 

ACTION. As in dotted line. 

DESCRIPTION. Body erect, feet six¬ 
teen inches apart, arms outstretched 
in line with sides of shoulders. Bring 
left arm forward and right arm in 
straight line to rear. Bend body 
from waist, at same time bending 
left knee and touch floor between the 
feet with left hand, right arm per¬ 
pendicularly above head, EXHALE. 
Recover to No. 1 Position, pause, 
swing right arm to front and repeat. 
Draw waist well in and INHALE as 
you swing body around. 


TO BE 
DONE 

Day Counts 

1st 


2nd 


3rd 


4th 


5th 


6th 


7th 


8th 


9th 


10th 


11th 


12th 


13 th 


14th 


15th 


16th 


17th 


18th 


19th 


20th 


21st 



Copyright, 1913, by Richard J. R. Caines. 


























































































































/ 




























































EXERCISE NO .5/ 

CAINES COLLEGE OF PHYSICAL CULTURE 



POSITION. As in black outline. 


ACTION. Arms out in line with shoulders. 

Press alternately right and left 
arm to upper arm, contracting 
biceps as you do so. The arm 
when straight should be made 
rigid, the body slightly bent to 
opposite side. Head turned to 
straight arm. 


TO BE 

DON E 

Day Counts 

1st 


2nd 


3rd 


4th 


5th 


6th 


7th 


8th 


9th 


10 th 

11th 


12 th 


13th 


14th 


15th 


16th 


17th 


18th 


19 th 


20th 


21st 



REMARKS. 
















































EXERCISE N03 
Caines College of Physical Culture 


POSITION. As in dark outline. Hands 
on hips, body bent forward, legs 
straight and apart. 

ACTION. Draw abdominal wall in and 
bend body to right, pressing it on 
right hand; change over and press 
left hand with left side of body and 
thus resume first position, exhaling. 
DO NOT HOLLOW BACK. 
Rotate ( ) times to left and then 

( ) to right until number is 

completed. 



TO BE 
DONE 

Day Counts 

lei 


2nd 


3rd 


4th 


5th 


6th 


7 th 


8th 


9th 


10th 


11th 


12th 


13th 


14th 


15th 


16th 


17th 


18th 


19th 


20th 


21st 



REMARKS: 

























































EXERCISE NO. ^ 

CAINES COLLEGE OF PHYSICAL CULTURE 



POSITION. Heels together, body erect, 
arms by sides. 


ACTION. Alternately bend body from 
waist line to each side. Em¬ 
phasize movement by reaching 
below knee with one arm and 
drawing opposite hand well into 
armpit. Look up to raised 
elbow. Keep heels tight to¬ 
gether. Exhale when you bend 
over. 


REMARKS. 


TO BE 
DON E 

Day Counts 

1st 


2nd 


3rd 


4th 


5lh 


6th 


7th 


8th 


9lh 


10th 


11th 


12th 


13th 


14 th 


15lh 


16th 


17th 


18th 


19th 


20th 


21st 



104 












































EXERCISE N0.<$ 

Caines School of Health Exercise 



POSITION. As in dark line. 

ACTION. As in dotted line. 

DESCRIPTION. Feet together, body 
erect, arms out in line with front of 
shoulders, knuckles up (dark line 
fig.). Raise arms above head and 
rotate them backwards, describing 
a complete circle. INHALE when 
arms are above head and raise on 
tiptoes, EXHALE as you complete 
the lower part of circle and drop 
heels. 

Copyright, 1913, by Richard J. R. Caines. 


TO BE 
DONE 

Day Counts 

1st 


2nd 


3rd 


4th 


5th 


6th 


7th 


8th 


9th 


10th 


11th 


12th 


13 th 


14th 


15th 


16th 


17th 


18th 


19th 


20th 


21st 































































OSITION. 


.CTION. 


EXERCISE No. *> 

Body erect, heels together, the 

right arm across chest the left 
© 

behind back. 



Alternately bring the arms ; oss 
the chest and back, KEE; 

THE SHOULDERS W LL 
BACK as you do so. Turn the 
head to the same side as you bring 
the arm across the chest. Brer the 
freely. Be careful not to swing 
the arms but pause a moment as 
you contract the chest muscle. 


TABLE 

DAYS 

TIM 

1st 


2nd 


3rd 


4th 


5th 


6th 


rth 


8th 


9th 


10th 


llth 


12th 


13th 



[EMARKS. 































EXERCISE NO. 7 


Caines School of Health Exercise 



POSITION. As in dark line. 

ACTION. As in dotted line. 

DESCRIPTION. 1. Stoop down, knees 
bent, feet flat on floor, hands grasp¬ 
ing bells, which must be on the floor 
well back to heels and outside feet. 
2. Straighten legs and carry left 
leg to rear; at same time with a sharp 
movement bend the arms, elbows 
slightly forward, letting the weight 
rest on the body as much as possible. 
Empty the lungs and with a deep 
breath quickly push bells upward 
following the movement with your 
eyes. Lower bells to shoulders, bend 
to ground, EXHALING, and repeat 
with opposite leg. 


TO BE 
DONE 


Day Counts 

1st 


2nd 


3rd 


4th 


5th 


6th 


7th 


8th 


9th 


10th 


11th 


12 th 


13th 


14th 


15th 


16 th 


17th 


18 th 


19th 


20th 


21st 



Copyright, 1913, by Richard J. R. Caines. 

























































































4 




















































































. 




























































EXERCISE NO.£ 

CAINES COLLEGE OF PHYSICAL CULTURE 



POSITION. As in dotted line 


ACTION. 


REMARKS. 


Draw the knees well into chest, 
at same time catch hold and 
press them well into abdomen 
with the hands. Exhale as 
you do so. Then draw abdomi¬ 
nal wall in and stretch out as 
in dotted lines. 

Keep heels together and do 
not touch the floor with them. 


XO BE 

don e _ 

Day Counts 

1st 


2nd 


3rd 


4th 


5th 


6th 


7 th 

r 

8th 


Oth 


10th 


11th 


12 th 


13th 


14th 


15th 


16th 


17th 


18th 


19 th 


20th 


21st 



108 






















































EXERCISE NO.f 

CAINES COLLEGE OF PHYSICAL CULTURE 



POSITION. Body erect, heels together, arms 
in line with front of shoulders. 


ACTION. Draw shoulders together and 
then abdomen well in, at same 
time pressing arms to sides, 
chest well forward and raise on 
tiptoes, pause and inhale. Ex¬ 
hale as you resume first position. 


BE 

TO BE_ 
DON E . 

Day Counts 

1st 

* 

2nd 


3rd 


4th 


5th 


6lh 


7lh 


8th 


9th 


10th 


11th 


12th 


13th 


14th 


15th 


16th 


17th 


18 th 


19th 


20th 


21st 



REMARKS. 
























































EXERCISE NO./ 0 

CAINES COLLEGE OF PHYSICAL CULTURE 



POSITION. As in black outline. 

ACTION. Draw abdomen well in and 
reach down below knee with left 
arm, keeping left leg straight. 
Pull right arm well under arm- 
pit and bend right knee and look 
up to raised elbow. Exhale as 
you reach down but keep abdo¬ 
men in. Reverse alternately to 
each side. 

REMARKS. 


TO B E 
DO N E 


Day Counts 

1st 


2nd 


3rd 


4th 


5th 


6th 


7th 


8th 


9th 


10th 


Uth 


12th 


13th 


14th 


15th 


16 th 


17th 


18th 


19th 


20th 


21st 



110 














































EXERCISE NO.// 

CAINES COLLEGE OF PHYSICAL CULTURE 



POSITION. As in dark lines in cut. 


ACTION. Draw abdominal wall well in, 
then take a deep breath through 
the nostrils. At the same time, 
with a pulling movement, bring 
the arms down to the dotted 
position. Pause 2 seconds, then 
exhale, pressing hands on abdo¬ 
men as you do so. 

REMARKS. 


TO BE 

DON E 

Day Counts 

1st 


2nd 


3rd 


4th 


5th 


6th 


7th 


8th 


9 th 


10 th 


11th 


12th 


13th 


14th 


15th 


16th 


17th 


18th 


19 th 


20th 


21st 



113 
























































EXERCISE No. 

POSITION. Body erect , 1 legs 16 inches apart, 
arms out in line with the side of 
shoulders. 



ACTION. Bend down to the right side from 
the waist, touch the ground, whilst 
doing so bend same knee and ex¬ 
hale. Recover to the erect posi¬ 
tion inhaling and drawing the 
waist in as you do so, pause 
and then repeat movement to the 
left. 


DAYS. 

TIMES. 

I 


2 


3 


4 


5 


6 


7 


8 


9 


IO 


11 


12 


13 


14 


i5 


16 


l 7 


18 


19 


20 



REMARKS. 








































EXERCISE NO.Ai 
Caines School of Health Exercise 



POSITION. As in dark line. 

ACTION. As in dotted line. 

DESCRIPTION. Body erect, heels to¬ 
gether, arms out in line with front 
of shoulders, keeping arms perfectly 
straight draw them back in line with 
sides of shoidders, turning palms 
uppermost and raise chin, INHALE. 
Resume first position pressing palms 
toward each other, EXHALING. 


TO BE 
DONE 

Day Counts 

1st 


2nd 


3rd 


4th 


5th 


6th 


7th 


8th 


9th 


10 th 


11th 


12th 


13 th 


14th 


15th 


16th 


17 th 


18th 


19th 


20th 


21 s t 



Copyright, 1913, by Richard J. R. Caines. 
























































EXERCISE NO. ’ L + 

CAINES COLLEGE OF PHYSICAL CULTURE 


POSITION. 

ACTION. 

REMARKS. 



Body erect, heels together, 
thumbs locked, arms above head 
as in solid outline. 

Keep arms by the sides of head, 
bend forward from the hips and 
reach well out, touch ground 
with fingers, draw in abdomen 
and then recover to first position. 
Do not lean back when body is 
in first position, but lift chest 
and reach up, with head back. 
Reach out at least 10 inches in 
front of the toes and exhale. 


TO BE 
DON E 

Day Counts 

1st 


2nd ! 


_ 

3rd 


4th 


5th 


6th 1 


7th 


8th 


9th 


10th 


11th 


12 th 


13th 


14th 


15th 


16th 


17th 


18th 


19th 


20th 


21st 



114 












































EXERCISE NoJ3 

POSITION. Body erect, heels together, fore¬ 
arms drawn to upper arm and 
perpendicular. 



ACTION. Alternately press each arm well 
up above the head. As the arm 
is bent pull slightly downwards, 
hardening the bicep. Keep the 
legs straight, but not rigid. 
Breathe freely. 


REMARKS. 













































EXERCISE NO./4, 



POSITION. As in dark lines of diagram. 

ACTION. Draw in abdomen and raise 
straight arms from sides above 
head reaching well out as you 
do so and inhaling. 

Resume former position, still 
reaching out and exhaling, 
pressing arms across chest, 
contracting chest muscles. 


TO BE 
DONE 

Day Counts 

1st 


2nd 


3rd 


4th 


5th 


6th 


7th 


8th 


9th 


10th 


11th 


12th 


13th 


14th 


15th 


16th 


17 th 


18th 


19 th 


20th 


21st 



REMARKS: 

































































EXERCISE No. 17 

OSITION. Body erect, heels together, arms 
by sides. 



ACTION. Turn the inner side of the arm 


well to the front and press the 
upper arm close to the side. 
Without moving the upper arm 
raise the right hand to the shoulder 
contracting the bicep. Straighten 
out the left arm at the same time 
making it quite rigid and repeat 
movement. 


REMARKS, 







































EXERCISE NO. £” 
Caines School of Health Exercise 



POSITION. As in dark line. 

ACTION. As in dotted line. 

DESCRIPTION. With feet flat on floor, 
legs eighteen inches apart, squat 
down, keeping arms rigid by sides 
and curling wrists outwards, EX¬ 
HALE. Rise to erect position, IN¬ 
HALING, and curl wrists under 
armpits; chin lifted. 


TO BE 
DONE 

Day Counts 

1st 


2nd 


3rd 


4th 


5th 


6th 


7th 


8th 


9th 


10 th 


11th 


12th 


13th 


14th 


15th 


16 th 


17th 


18 th 


19 th 


20th 


21st 



Copyright, 1913, by Richard J. R. Caines. 


























































EXERCISE NO. I f 
Caines School of Health Exercise 



POSITION. As in dark line. 

ACTION. As in dotted line. 

DESCRIPTION. There are four po¬ 
sitions in this exercise. 1. Body 
erect, feet together, legs straight. 
2. Squat down, keeping heels on 
floor. 3. Rise to erect position, ex¬ 
tending arm out in line with front 
of shoulder and kick up with right 
leg. 4. Immediately you have kick¬ 
ed throw same leg to rear and arm 
above head. Repeat alternate sides. 


TO BE 
DONE 

Day Counts 

1st 


2nd 


3rd 


4th 


5th 


6th 

— 

7th 

8th 


9th 


10 th 


11th 


12th 


13 th 


14th 


15th 


16th 


17 th 


18th 


19th 


20th 


21st 



Copyright, 1913, by Richard J. R. Caines. 






















































EXERCISE NO.<a-£ . 

CAINES COLLEGE OF PHYSICAL CULTURE 



POSITION. Feet together, body erect, arms 
above head. 


ACTION. Advance right foot, bending 
knee, then bend the body over 
touching the chest to knee 
and placing hands on the floor 
just in front of the right foot. 
Without changing the position 
of the feet, bring the arms above 
head again and straighten body, 
then draw the foot back and 
recover to first position. Ex¬ 
hale as you bend over, Inhale 
as you bring the feet back and 
arms above head. Alternate 
right foot forward and then left 
foot. 


TO BE 

DO N E 

Day Counts 

1st 


2nd 


3rd 


4th 


5th 

— 

6th 

7th 


8th 


9th 

10 th 


Uth 


12th 


13 th 


14th 


15th 


16th 

17th 


18th 


19th 


20th 


21st 

































EXERCISE NO. 1 l 
Caines School of Health Exercise 



POSITION. As in dark line. 

ACTION. As in dotted line. 

DESCRIPTION. Legs eighteen inches 
apart and straight. Arms above 
head. Bend body to side as in po¬ 
sition “2” at same time bending 
right knee, EXHALE. Resume first 
position inhaling and then bend body 
to front and catch hold of ankles 
with hands, keeping legs straight, 
EXHALE. Resume first position 
and repeat to other side. 


TO BE 
DONE 

Day Counts 

1st 


2nd 


3rd 


4th 


5th 


6th 


7th 


8th 


9th 


10th 


11th 


12th 


13th 


14th 


15 th 


16th 


17 th 


18 th 


19 th 


20th 


21st 



Copyright, 1913, by Richard J. R. Caines. 























































EXERCISE NO. 


> ^ 


Caines School of Health Exercise 



POSITION. As in dark line. 

ACTION. As in dotted line. 

DESCRIPTION. With body in position 
marked “1,” heel of hand in line 
with shoulder, lower chest to floor, 
EXHALE as you do so, keep elbows 
well in by sides as in position marked 
“2.” Resume first position by 
straightening the arms. 


TO BE 
DONE 

Day Counts 

1st 


2nd 


3rd 


4th 


5th 


6th 


7th 


8th 


9th 


10th 


11th 


12th 


13th 


14th 


15th 


16th 


17th 


18th 


19th 


20th 


21et 



Copyright, 1913, by Richard J. R. Caines. 





















































EXERCISE No. X 


POSITION. Body on the side, hand under head, 


elbow on floor, left arm extended in line 
with front of shoulder, left leg to rear. 



ACTION. Alternately bring left arm and leg to front 


and rear, keeping right leg and body quite 
steady; as leg is swung to rear draw in 
abdominal wall and inhale, exhale as you 
kick well forward. Arm swing, balances 
preponderating weight of leg. 


An exercise designed for abdominal work chiefly. 


REMARKS. 
































EXERCISE NO. I u 



POSITION. Body as in dotted line, chest 
up, head, back and arms well to 
the rear. 

ACTION. Lift up the left knee as high as 
possible, clasping it with both 
hands press it well into 
abdomen, and exhale,—drop leg, 
press arms well to rear—inhale 
and draw abdomen in. Repeat 
with alternate knee, QUICK 
TIME. 


TO BE 

DONE 

Day Counts 

1st 


2nd 


3rd 


4th 


5th 


6th 


7th 


8th 


9th 


10th 


11th 


12 th 


13th 


14 th 


15th 


16th 


17th 


18 th 


19th 

l 

20th 

t 

21sl 

t 


REMARKS: 








































EXERCISE No .*-' 1 

POSITION. Body flat on ground, hands on hips, 
heels 2 inches from ground, legs to¬ 
gether. 


; ' \ 



ACTION. Raise body into first dotted position, 
pause, then reach with arms outstretched 
over legs, dropping heels to ground but 
keeping legs straight. Exhale. 

Return to second position, inhale, draw 
the abdominal muscles under control, 
raising heels 2 inches off ground; slowly 
return to first position, keeping body 
rigid. Exhale. Repeat. 

Muscles involved chiefly abdominal and dorsal. 


REMARKS. 
































TIMES. 


EXERCISE No. h 

POSITION. Body erect, arms by sides, head down. 



ACTION. Bring arms inline with front of shoulders 
pressing hands tightly together, then 
lunge to front with right leg and throw 
arms back in line with side of shoulders, 
palms up and head thrown back; recover 
to former position and repeat with alter 
nate legs, keep leg to rear well braced 
up. 

A .general exercise for the co-ordination of muscular 
action. 


REMARKS. 



















































EXERCISE NO. i J> 
Caines School of Health Exercise 


i 



POSITION. As in dark line. 

ACTION. As in dotted line. 

DESCRIPTION. Legs eighteen inches 
apart and perfectly straight, feet 
flat on floor, arms above head. Draw 
abdomen in and swing arms outward 
and downward, left arm across chest 
and right arm across back, and lean¬ 
ing over with body slightly from 
waist, INHALE. Assume first 
position and repeat to opposite side. 


TO BE 
DONE 

Day Counts 

1st 


2nd 


3rd 


4th 


5th 


6th 


7th 


8th 


9th 


10th 


11th 


12th 


13 th 


14th 


15th 


16th 


17th 


18th 


19th 


20th 


21st 



Copyright, 1913, by R chard J. R. Caines. 

























































EXERCISE NO. ^ ^ 

CAINES COLLEGE OF PHYSICAL CULTURE 



POSITION. Body erect, hands on abdomen. 

Chest well up, legs together. 


ACTION. Bend body forward as far down 
as possible with hands on small 
of back, keep legs straight, ex¬ 
hale. Rise to first position, in¬ 
haling and drawing abdomen 
well in. Feel with the hands 
that such is the case and then 
inhale. 


TO BE| 
DON E 

Day Counts 

1st 


2nd 


3rd 


4th 


5th 


6th 


7th 


8th 


9th 


10th 

11th 

— 

12 th 


13th 


14lh 


15lh 

— 

16 th 

17th 

18th 



19th 


20th 


21st 



REMARKS. 


















































EXERCISE NO. I * 

CAINES COLLEGE OF PHYSICAL CULTURE 



POSITION. Body erect, heels together, arms 
by sides. 


ACTION. Press the right arm up as far as 
possible and the left down, bend¬ 
ing body well over to left side, 
pause and then reverse move¬ 
ment, pressing left arm up and 
right down. As you change 
from right to left keep arms 
close by body and draw abdomen 
well in. Exhale as you press 
over on either side. 


TO BE 
DON E 

Day Count* 

1st 


2nd 


3rd 


4th 


5th 


6th 


7th 


8th 


9th 


10th 


11th 


12 th 


13th 


14th 


15th 


16th 


17th 


18th 


19 th 


20th 


21st 



REMARKS. 

























































EXERCISE No.3 0 , 


POSITION. Head thrown back, chest pressed 
ward, elbows pushed to front, ha 
well back, palms to front and shouk 
down. Legs together. 



MOVEMENT. Bend the Body from the hips, f 
ward and as the body bends do 
shoot the arms as far out as you c 
keep legs straight, exhale. Recover 
ist. position b bringing hands 
shoulders then raising body and inhal 
Muscles chiefly to be located a re the abdominal ; 
dorsal muscles, chest and legs. 


REMARKS. 







































EXERCISE NO. ~ ‘ 

CAINES COLLEGE OF PHYSICAL CULTURE 



POSITION. Body erect, legs together, head 
back, hands clasped over ab¬ 
domen. 


ACTION. Draw the abdominal wall well in, 
which you can feel is being done 
with the hands, thus making a 
concave surface instead of a con¬ 
vex, then inhale through the 
nostrils. After doing this, allow 
the abdomen to resume its gen¬ 
eral position and exhale. Repeat 
constantly during the day with¬ 
out touching abdomen with the 
hands. 

REMARKS. 


TO BE 
DON E 

Day Counts 

1st 


2nd 


3rd 

4,h ! 

5th 


6th 


7th 


8th 


9th 


10th 


11th 


12 th 


13th 


14th 


15th 


16th 


17th 


18 th 


19th 


20th 


21st 



131 




















































EXERCISE NO. ' 


Caines School of Health Exercise 



POSITION. As in dark line. 

ACTION. As in dotted line. 

DESCRIPTION. On the back, arms 
by sides, raise one knee to chest, at 
same time lift shoulders from floor, 
EXHALE. Return to first position, 
relax and repeat. Do not let either 
heel touch the floor. 


TO BE 
DONE 

Day Counts 

1st 


2nd 


3rd 


4th 


5th 


6th 


7th 


8th 


9th 


10th 


11th 


12th 


13 th 


14th 


15th 


16th 


17th 


18 th 


19th 


20th 


2 let 



Copyright, 1913, by Richard J. R. Caines. 























































EXERCISE NO. 3 ? 


Caines School of Health Exercise 



POSITION. As in dark line. 

ACTION. As in dotted line. 

DESCRIPTION. On the hands and 
toes. Without any movement of the 
arms, alternately raise and extend 
legs. Pause for a moment as leg is 
brought under chest and EXHALE. 


TO BE 
DONE 

Day Counts 

1st 


2nd 


3rd 


4th 


5th 


6 th 


7th 


8th 


9th 


10th 


11th 


12th 


13th 


14th 


15 th 


16th 


17th 


18th 


19th 


20th 


21st 



Copyright, 1913, by Richard J. R. Caines. 
























































EXERCISE No. 

POSITION. Body erect, arms by sides, legs 
apart 10-14 inches. 



ACTION. Bend the knees, sink doAvn as far 
as possible at the same time raise 
arms in line with shoulders and 
exhale. Resume to 1st position 
by straightening the legs and con¬ 
tracting the thigh muscles, inhale 
and at the same time bring the 
arms towards the sides palms to 
front as though pressing rubber 
ball in arm pit. 


TABLE 

DAYS 

TIMES 

1st 


2nd 


3rd 


4th 


5th 


6th 


Tth 


8th 


9th 


10th 


nth 


12th 


13th 



REMARKS. 










































EXERCISE No.3J' 


"OSITION. As shown in dark outline of cut. 



\CTION. Keep the shoulders well together, head 


down, bring arms across chest, exhale, 
and contract muscles of chest, at the 
same time clench fists; then bring 
arms slightly away from chest to the front 
and describe half a circle, dropping 
shoulders, pressing chest well up, head 
back, and inhaling until arms assume 
position of dark lines in cut, palms to 
front, inside portion of hand pressed 
outward. Locate on muscles under 
shoulder. 


REMARKS. 


























EXERCISE NO. 

Caines School of Health Exercise 



POSITION. As in dark line. 

ACTION. As in dotted line. 

DESCRIPTION. Body erect, feet to¬ 
gether, hands placed behind head, 
with fingers interlaced, elbows back. 
Bend body to sides from the waist, 
lifting elbow, EXHALE. Resume 
first position and repeat to other 
side. 


TO BE 
DONE 

Day Counts 

1st 


2nd 


3rd 


4th 


5th 


6th 


7th 


8th 


9th 


10 th 


11th 


12th 


13th 


14th 


15 th 


16th 


17th 


18 th 


19 th 


20th 


21st | 



Copyright, 1913, by Richard J. R. Caines. 































































POSITION 


\CTION. 


REMARKS 


EXERCISE No .37 

As in dark lines of cut. 



Bring arms perfectly straight and at full 
length until in line with side of shoulders, 
when press forearm to upper, contracting 
the biceps, and, head forward, exhale. 
Resume first position, dropping shoulders 
and pressing upper arms toward sides, as 
though a spring was between side of 
chest and arms, which you had to com¬ 
press. 


DAYS. 

— 

i 

Q 


4 

5 

6 \ 

\ - 

7 

-- 

8 

0 _ 
10 

i 11 

I-- 

12 

13 

14 

15 
10 

17 

18 


10 


20 





























EXERCISE No. 

POSITION. As in dark lines of cut. 





ACTION. Bring both legs up until at right angles 
with body, exhaling; as legs are lowered 
draw abdomen well in and inhale ; heels 
not to touch ground ; legs to be kept 
straight all through. 

B. Swing legs up over head to angle shown, 
but keep them straight; round back 
where marked X. 


REMARKS. 





























































EXERCISE NO. 

Caines School of Health Exercise 



POSITION. As in dark lines. 

ACTION. As in dotted lines. 

DESCRIPTION. Body flat on floor. 
Bring arms forward and at same 
time throw body into position 
marked “2 ” EXHALING. Pause, 
place hands on abdomen and draw 
it in, then slowly lower body to 
first position crouching forward as 
you do so, and EXHALING. 
Repeat. 


TO BE 
DONE 

Day Counts 

1st 


2nd 


3rd 


4th 


5th 


6th 


7th 


8th 


9th 


10th 


11th 


12 th 


13th 


14th 


15th 


16th 


17 th 


18th 


19 th 


20th 


21st 



Copyright, 1913, by Richard J. R. Cainea 

















































EXERCISE NO. *+0 


Caines School of Health Exercise 



POSITION. As in dark line. 

ACTION. As in dotted line. 

DESCRIPTION. Body erect, arms by 
sides, bend body forward, at same 
time swing arms backward, palms 
uppermost, EXHALE. Bend knees, 
keeping body bent well forward, 
EXHALE again. Resume first po¬ 
sition, drawing shoulders well together 
and at same time drawing abdominal 
wall in, INHALE. 


TO BE 
DONE 

Day Counts 

1st 


2nd 


3rd 


4th 


5th 


6th 


7th 


8th 


9th 


10th 


11th 


12 th 


13th 


14th 


15th 


16th 


17th 


18 th 


19 th 


20th 


21st 



Copyright, 1913, by Richard J. R. Caines. 
































































EXERCISE NO. 4 / 

CAINES COLLEGE OF PHYSICAL CULTURE 

f 


POSITION. As in dark lines of diagram. 

ACTION. Without moving the hips or the 
arms, turn the body to the left, 
then bend dow n and touch the 
ground, at the same time bend¬ 
ing the left knee slightly. Re¬ 
sume the second position and 
then swing the body round, with 
the arms still above the head and 
without any movement of the 
hips, to the other side, and 
repeat. 



REMARKS. 


TO BE 
DON E 

Day Count* 

1st 


2nd 


3rd 


4th 


5th 


6th 


7th 


8th 

-- 

9th 

10th 

11th 


12 th 

— 

13th 

14th 


15th 


16th 


17th 


18th 

— 

19th 

20th 


21st 



441 



















































EXERCISE NO. 

CAINES COLLEGE OF PHYSICAL CULTURE 



POSITION. As in dark lines of diagram. 


MOVEMENT. As in dotted lines. 


ACTION. Draw both knees up on the ab¬ 

domen with quick movement, 
keeping the heels close to 
the buttocks so that the back 
is rounded. As legs resume 
first position, slightly raise the 
head; look at the abdomen. 
Keep the heels off the ground. 


REMARKS. 


TO BE 

DON E 

Day Counts 

1st 


2nd 


3rd 


4th 


5th 


6th 


7th 


8th 


9th 


10 th 

— 

11th 

12th 


13 th 


14 th 


15th 


16th 


17th 


18th 


19 th 


20th 


21st 



442 

































































EXERCISE NO. 

CAINES COLLEGE OF PHYSICAL CULTURE 



POSITION. Legs about eight inches apart, 
feet flat on the ground, as in 
dotted lines. 

ACTION. Squat down, at the same time 
bringing the arms above the 
head, and draw’ the abdomen 
well in and inhale. Resume first 
position, lifting chest well up 
and with palms of the hands 
to the front, press the upper 
portion of the arm on the ribs, 
contracting the Latissmus Dorsi 
muscle (for reference see chart) 
and then exhale. 


TO BE 
DON E 


Day Counts 


1st 


2nd 


3rd 


4th 


5th 


6lh 


7lh 


8th 


9th 


10 th 


11th 


12th 


13th 


14th 


15th 


16th 


17th 


18 th 


19th 


20th 

_._ j 

21st 



REMARKS. 




























































POSITION. As in dark lines of diagram. 


ACTION. Press fore-arms to the rear with¬ 
out moving the upper arm and 
curling wrist back make the 
arms rigid, at the same time 
inhale and throw the head back. 
Draw the abdomen well in. 
Resume first position, contract¬ 
ing the biceps of the upper 
arm, exhale. 

REMARKS. 


TO BE 
DO N E 

Day Count# 

1st 


2nd 


3rd 


4th 


5th 


6th 


7th 


8th 


9th 


10th 

— 

11th 

12 th 


13th 


14th 


15th 

— 

16th 

17th 


18th 


19th 

20th 

— 

21st 



444 




















































EXERCISE NO. 

CAINES COLLEGE OF PHYSICAL CULTURE 



ACTION. Without any movement of the 
hips or arms, slightly sway to al¬ 
ternate sides from the waistline. 
Draw in the abdomen well as 
you do it. Exhale with full 
emphasis as you bend. 

REMARKS. 


TO BE 

DON E 

Day Counts 

1st 


2nd 


3rd 


4th 


5th 


6th 


7th 


8th 


9th 


10th 


11th 


12 th 


13 th 


14th 


15th 


16th 


17th 


18th 


19th 


20th 


21st 



445 

















































EXERCISE NO. 

CAINES COLLEGE OF PHYSICAL CULTURE 


POSITION. Body in position marked 1, dark 
lines. 

ACTION. Without moving the hips, turn 
the body to position marked 2, 
then place the left hand on the 
left hip and touch the left toe 
with the right hand as in position 
3. Exhale on coming to regular 
position. As you reach up 
with arm draw the abdomen 
well in and inhale. 

REMARKS. 



TO BE 
DON E 

Day Count* 

1st 


2nd 


3rd 


4th 


5th ! 


6th 


7th 


8th 


9th 


10th 


11th 


12 th 


13 th 


14th 


15th 


16th 

17th 

18th 


— 

19th 


20th 


21st 



446 















































EXERCISE NO. tf-J 
\.ines School of Health Exercise 



OSITION. As in dark line. 

CTION. As in dotted line. 

DESCRIPTION. Body erect, knees bent. 
Raise alternate arms from front of 
hip up in line with front of shoulders. 
At same time keeping shoulder blades 
together. INHALE and EXHALE 
alternately with movement of arms. 
Do not keep arms too rigid but press 
down and pull up with shoulder. 


TO DE 
DONE 

Day Counts 

1st 


2nd 


3rd 


4th 


5th 


6th 


7th 


8th 


9th 


10 th 


11th 


12th 


13 th 


14th 


15th 


16th 


17th 


18th 


19th 


20th 


21st 



Copyright, 1913 by Richard J. R. Caines. 























































EXERCISE NO. ^ 
Caines School of Health Exercise 



POSITION. As in dark line. 

ACTION. As in dotted line. 

DESCRIPTION. From a squatting po¬ 
sition pick up bells from ground 
swinging them to the shoulders at 
same time and carrying right or left 
leg to the rear. Knee of the advanced 
leg well bent, leg to rear well braced 
up. With slight forward movement 
of body and expansion of chest 
straighten arms and push bells above 
head, at same time draw abdominal 
wall well in. 


TO BE 
DONE 

Day Counts 

1st 


2nd 


3rd 


4th 


5th 


6th 


7th 


8th 


9th 


10th 


11th 


12th 


13 th 


14 th 


15th 


16th 


17th 


18th 


19 th 


20th 


21st 



Copyright, 1913, by Richard J. R. Caines. 



















































EXERCISE NO./// 
Caines School of Health Exercise 



POSITION. As in dark line. 

ACTION. As in dotted line. 

DESCRIPTION. 1. Body in a crouched 
sitting position, sufficiently out of the 
perpendicular to feel a contraction 
on the abdominal wall. Legs straight 
and together. Hands on abdominal 
wall. 2. Keeping legs straight bend 
body over legs, at same time reach¬ 
ing over feet with hands. EXHALE. 
Resume first position slowly and re¬ 
peat. 


TO BE 
DONE 

Day Counts 

1st 


2nd 


3rd 


4th 


5th 


6th 


7th 


8th 


9th 


10 th 


11th 


12th 


13th 


14th 


15th 


16th 


17th 


18th 


19 th 


20th 


21st 



Copyright, 1913, by Richard J. R. Caines. 




























































EXERCISE NO. 

Caines School of Health Exercise 



ACTION. As in dotted line. 

DESCRIPTION. Body erect, feet to¬ 
gether, hands on hips. Swing right 
leg forward, EXHALE, then swing 
it to rear and stretch arms above 
head, making a diagonal line from 
tip of toe to tip of fingers. Resume 
first position,INHALING, and repeat 
on the other side. 


TO BE 
DONE 

Day Counts 

1st 


2nd 


3rd 


4 th 


5th 


6th 


7th 


8th 


9th 


10 th 


11th 


12th 


13th 


14th 


15th 


16 th 


17 th 


18th 


19 th 


20th 


21et 



Copyright, 1913, by Richard J. R. Caines. 







































































































EXERCISE NO.^ 
Caines School of Health Exercise 



POSITION. As in dark line. 

ACTION. As in dotted line. 

DESCRIPTION. Feet together, elevate 
elbows, hands on chest (dark line 
fig.), bend forward and touch floor, 
EXHALE. Resume first position, 
dragging the hands close to body, 
keeping elbows well up, draw abdo¬ 
men in and INHALE. 


Copyright, 1913, by Richard J. R. Caines. 


TO BE 
DONE 

Day Counts 

1st 


2nd 


3rd 


4th 


5th 


6th 


7th 


8th 


9th 


10th 


11th 


12th 


13 th 


14th 


15 th 


16 th 


17th 


18 th 


19th 


20th 


21st 































































EXERCISE N0.v^3 
Caines School of Health Exercise 



POSITION. As in dark line. 

ACTION. As in dotted line. 

DESCRIPTION. On hands and knees, 
lower chest to floor, at same time 
EXHALE, and turn right side of 
face uppermost as in position marked 
“2.” Resume first position, pause, 
repeat on other side, looking to left. 



TO BE 
DONE 

Day Counts 

1st 

2nd 


3rd 


4th 


5th 


6th 


7th 


8 th 


9th 


10 th 


11th 


12th 


13 th 


14th 


15th 


16 th 


17th 


18th 


19th 


20th 


21st 



Copyright, 1913, by Richard J. R. Caines. 






























































EXERCISE NO. i'k 
Caines School of Health Exercise 



POSITION. As in dark line. 

ACTION. As in dotted line. 

DESCRIPTION. Body erect, feet to¬ 
gether, arms by sides, rise on tip¬ 
toes, then slowly bend knees, squat¬ 
ting down, and without movement 
of upper arms, flex both forearms 
and contract biceps, EXHALE. Re¬ 
sume first position and INHALE. 


TO BE 
DONE 

Day Counts 

1st 


2nd 


3rd 


4 th 


5th 


6th 


7th 


8th 


9th 


10th 


11th 


12th 


13th 


14th 


15th 


16th 


17th 


18th 


19th 


20th 


21st 



Copyright, 1913, by Richard J. R. Caines. 




















































EXERCISE NO.^T 
Caines School of Health Exercise 



POSITION. As in dark line. 

ACTION. As in dotted line. 

DESCRIPTION. Body erect, feet about 
eighteen inches apart, arms straight 
above head. Bend body to right 
side and touch floor, at same time 
bending right knee, EXHALE and 
look up. Resume first position draw¬ 
ing abdominal wall in and INHALE. 
Repeat to other side. 


TO BE 
DONE 

Day Counts 

1st 


2nd 


3rd 


4th 


5th 


6th 


7th 


8th 


9th 


10 th 


11th 


12 th 


13th 


14 th 


15th 


16th 


17th 


18th 


19th 


20th 


21st 



Copyright, 1913, by Richard J. R. Caines. 






































































EXERCISE NO. 


Caines School of Health Exercise 



DESCRIPTION. On the back, arms 
stretched above head, both knees 
on abdomen. Throw body forward, 
straighten legs and sit up, at same 
time reach over, touch toes with 
hands, EXHALE. Resume first po¬ 
sition, placing hands on abdominal 
wall and slowly lowering body to 
floor, as in position marked “3.” 
EXHALE as you do so. 


/ 


TO BE 
DONE 

Day Counts 

let 


2nd 


3rd 


4th 


5th 


6th 


7th 


8th 


9th 


10 th 


11th 


12th 


13 th 


14th 


15 th 


16th 


17th 


18th 


19th 


20th 


21et 



Copyright, 1918, by Richard J. R. Caines. 



























































EXERCISE NO. 


Caines School of Health Exercise 



POSITION. As in dark line. 

ACTION. As in dotted line. 

DESCRIPTION. On the back, arms 
folded on chest. Alternately raise 
each leg, EXHALE as each leg is 
raised. Do not allow heels to touch 
the floor. 


TO BE 
DONE 

Day Counts 

1st 


2nd 


3rd 


4th 


5th 


6th 


7th 


8th 


9th 


10 th 


11th 


12 th 


13th 


14 th 


15 th 


16th 


17th 


18th 


19th 


20th 


21st 



Copyright, 1913, by Richard J. R. Caines. 

























































EXERCISE NO .£'{ 
Caines School of Health Exercise 


X 



POSITION. As in dark line. 

ACTION. As in dotted line. 

DESCRIPTION. Heels together, body 
flexed on thighs, hands by sides of 
feet, EXHALE. Raise body into 
position of dotted line, carrying leg 
to rear, front knee bent, elbows 
elevated, hands on chest. INHALE 
when you assume erect position. 


TO BE 
DONE 

Day Counts 

1st 


2nd 


3rd 


4th 


5th 


6th 


7th 


8th 


9th 


10 th 


11th 


12th 


13th 


14th 


15th 


16th 


17th 


18th 


19th 


20th 


21st 



Copyright, 1913, by Richard J. R. Caines. 



























































EXERCISE N0.4'? 

Caines School of Health Exercise 



POSITION. As in dark line. 

ACTION. As in dotted line. 

DESCRIPTION. Body erect, legs 
straight or slightly bent, feet to¬ 
gether, arms out in line with side of 
' shoulders, palms up. Without any 
movement of upper arms pull both 
forearms at same time to upper 
arms, EXHALE. Resume first posi¬ 
tion, INHALING. 


TO BE 
DONE 

Day Counts 

1st 


2nd 


3rd 


4th 


6th 


6th 


7th 


8th 


9th 


10 th 


11th 


12th 


13 th 


14th 


15th 


16th 


17 th 


18 th 


19th 


20th 


21st 



Copyright, 1913, by Richard J. R. Caines. 







































































































































































EXERCISE NO. £>0 
Caines School of Health Exercise 



POSITION. As in dark line. 

ACTION. As in dotted line. 

DESCRIPTION. With legs apart inner 
knee bent, outer leg straight and well 
braced up. Left hand on hip, body 
erect. Right arm extended. Without 
any movement of the elbow pull 
handle to upper arm contracting 
biceps as you do so. Resume first 
position extending arm to a point of 
rigidity. 


TO BE 
DONE 

Day Counts 

1st 


2nd 


3rd 


4th 


5th 


6th 


7th 


8th 


9th 


10th 


11th 


12th 


13 th 


14th 


15th 


16th 


17 th 


18 th 


19th 


20th 


21st 



Copyright, 1913, by Richard J. R. Caines 

























































EXERCISE NO. bJ 

CAINES COLLEGE OF PHYSICAL CULTURE 



POSITION. Back to exerciser, left leg ad¬ 
vanced, knee well bent, leg to 
rear quite straight, arms by sides, 
palms to front. 

ACTION. Lift arms up to and in line with 
front of shoulders, Exhale. 
Pause, draw abdominal wall in 
and resume first position, drawing 
shoulder blades well together 
and Inhaling. Repeat. 


TO BE 

DON E 

Day Counts 

1st 


2nd 


3rd 


4th 


5th 


6th 


7th 


8 th 


9th 


10 th 


11th 


12 th 


13 th 


14th 


15th 


16th 


17th 


18th 


19 th 


20th 


21st 










































4 


• # 








« - 


















EXERCISE NO. b 

CAINES COLLEGE OF PHYSICAL CULTURE 



POSITION. Facing exerciser, right leg ad¬ 
vanced, knee well bent, leg to 
rear well braced up, arms in 
line with front of shoulders, 
palms up. 

ACTION. Without any movement of the 
body, draw shoulders together, 
then pull the arms back past 
sides, abdomen in. Inhale, 
press chest forward, curl wrists 
back. Resume first position 
and Exhale. 


TO BE 
DO N E 

Day Count* 

1st 


2nd 


3rd 


4th 


5th 


6th 


7th 


8th 


9th 


10th 


11th 


12th 


13th 


14 th 


15lh 


16 th 


17th 


18th 

— 

19th 

20th 


21st 



















































EXERCISE NO. 

CAINES COLLEGE OF PHYSICAL CULTURE 



POSITION. (Place both long strands on one 
handle). Back to the .exerciser, 
left leg advanced, leg to rear 
quite straight, handle on the 
nape of the neck, held by both 
hands. 

ACTION. Bend body forward and press 
abdomen on knee, Exhale. Re¬ 
cover with body to erect position, 
drawing abdomen well in, elbows 
back, shoulders together. In¬ 
hale. Be sure and keep the legs 
as in first position throughout. 


TO BE 
DON E 

Day Count* 

1st 


2nd 


3rd 


4th 


Sth 


6th 


7th 


8th 


9th 


10 th 

11th 

— 

12th 


13 th 


14th 


15th 


16th 


17th 


18th 


19th 


20th 


21st 





















































EXERCISE NO. ^ 4 

CAINES COLLEGE OF PHYSICAL CULTURE 



floor against ribs. 

ACTION. Throw body into sitting position, 
at same time drawing both knees 
to abdomen, heels off the ground, 
arms by sides. Poise on the but¬ 
tocks a moment, then crouch 
body back into former position 
after which draw forearms back, 
Inhale and repeat. 


TO BE 
DON E 

Day Counts 

1st 


2nd 


3rd 


4th 


5th 


6th 


7th 


8th 


9th 


10th 


11th 


12th 


13th 


14th 


15th 


16th 


17th 


18th 


19th 


20th 


21st 
















































EXERCISE NO. b &> 

CAINES COLLEGE OF PHYSICAL CULTURE 



POSITION. Facing machine, legs together. 


ACTION. Bend the body forward from the 
hips, keeping legs perfectly 
straight, reach forward to the 
ground with the hands, Exhale. 
Then raise arms above head, 
draw abdominal wall well in and 
raise body to position as shown 
in dotted line. Inhale. DON’T 
LEAN BACK. 


TO BE 
DON E 

Day Counts 

ist | 

2nd 

3rd 


4th 


5th 


6lh 


7th 


8th 


9th 


10th 


11th 


12th 


13 th 

14th 

15lh 


16 th 


17th 


18th 


19th 


20th 


21st 








































EXERCISE NO. (p 7 

CAINES COLLEGE OF PHYSICAL CULTURE 



POSITION. Facing machine in a squatting 
position, legs eighteen inches 
apart, arms out in line with front 
of shoulders, thumbs uppermost. 


ACTION. Raise body to an erect position, 
at the same time draw shoulders 
together and bring arms back in 
line with sides (dotted figure) 
brace legs well up and Inhale. 
Resume first position and Ex¬ 
hale. 


TO BE 

DON E 

Day Count* 

1st 


2nd 


3rd 


4th 


5th 

6th 


7th 


8 th 


9 th 


10th 

Uth 

— 

12th 


13th 


14th 


15th 


16th 

17th 


18th 


19th 


20th 


21st 





































EXERCISE NO. bZ 

CAINES COLLEGE OF PHYSICAL CULTURE 



POSITION. Back to exerciser, right leg ad¬ 
vanced, knee well bent, leg to 
rear quite straight. Arms 
straight above head. 

ACTION. Keeping arms straight, bring ca¬ 
bles down on shoulders and press¬ 
ing chest up Exhale. Pause, 
draw abdominal wall in and 
bring arms above head again and 
Inhale. 


TO BE 
DON E 

Day Counts 

1st 


2nd 


3rd 


4th 


5th 


6th 


7th 


8th 


9th 


10 th 


11th 


12th 


13 th 


14th 


15th 


16th 


17th 


18th 


19th 


20th 

- 

21st 




















































A 




« 






v 


















EXERCISE NO. Iff 

CAINES COLLEGE OF PHYSICAL CULTURE 



POSITION. Right side toward machine, legs 
twenty inches apart, outer knee 
well bent, inner leg straight, 
handle in the right hand, arm 
on a line with the shoulder, dis¬ 
engaged hand (left) upon the 
right breast or on the hip. 

ACTION. Without gripping the handle pull 
the arm quite straight, toward 
and partly across chest, Inhal¬ 
ing. Resume first position and 
repeat at quick time, thoroughly 
contracting chest muscle. DO 
NOT MOVE THE BODY. 


TO BE 
DON E 

Day Count* 

1st 


2nd 


3rd 


4th 


5th 


6lh 


7lh 


8th 


9th 


10th 


Uth 


12th 


13 th 


14th 


15th 


16th 


17th 


18th 


19th 


20th 


21st 



EXERCISE 
9 A. 


Repeat on the other side of 
chest. 













































EXERCISE NO. ID 

CAINES COLLEGE OF PHYSICAL CULTURE 



jv'cttjon. Back to exerciser, right leg ad¬ 
vanced, knee well bent, leg 
to rear quite straight. Arms 
straight, out in line with front 
of shoulders, thumbs up. 
Shoulders together. 


ACTION. Bring arms back on same plane 
as sides of shoulders and reach 
out with them and draw ab¬ 
dominal wall in, then Inhale. 
Resume first position and Ex¬ 
hale. 


TO BE 
DON E 

Day Counts 

1st 


2nd 


3rd | 


4th 


5th 


6th 


7th 


8th 


9lh 


10th 

11th 

— 

12 th ! 

1 

— 

! 

13th 

14th 


15th 


16th 


17th 


18th 

— 

19th 

20th 


21st 



















































EXERCISE NO. 7/ 

CAINES COLLEGE OF PHYSICAL CULTURE 



POSITION. (Place both strands on one han¬ 
dle.) Side towards exerciser, 
outer knee well bent, inner leg 
well braced up. Assume the po¬ 
sition as in black outline of cut, 
the head resting on upper arm. 

ACTION. Without moving the legs or 
arms, press the side of the 
body on to knee, Exhale. Re¬ 
cover to first position drawing 
abdominal wall in and Inhal¬ 
ing. Localize on part marked X. 


TO BE 

DON E 

Day Count* 

1st 


2nd 


3rd 


4th 


5th 


6th 


7th 


8th 


9th 


10th 


11th 


12th 


13th 


14th 


15th 


16 th 


17th 


18th 


19th 


20th 


21st 


















































EXERCISE NO. 

CAINES COLLEGE OF PHYSICAL CULTURE 



straight and together. 


ACTION. Bring straight arms down to sides 
and at same time draw knees 
on to abdomen and Exhale. 
Pause, draw abdominal wall in 
and bring arms above head again 
and Inhale. 


This exercise to be done 





















EXERCISE NO. y3 
Caines School of Health Exercise 



POSITION. As in dark line. 

ACTION. As in dotted line. 

DESCRIPTION. Facing exerciser, body 
erect, feet together, on tiptoes, 
elbows bent, hands to the front, 
palms facing inward. Bend the 
knees, straighten arms and squat, 
EXHALE. Resume first position 
pulling in abdominal wall and IN- 
HALING. Keep on tiptoes through¬ 
out the exercise. 


TO BE 
DONE 

Day Counts 

1st 


2nd 


3rd 


4th 


5th 


6th 


7th 


8th 


9th 


10 th 


11th 


12th 


13 th 


14th 


15 th 


16th 


17th 


18th 


19th 


20th 


21st 



Copyright, 1913, by Richard J. R. Caines. 




























































EXERCISE NO. J tf- 
Caines School of Health Exercise 



POSITION. As in dark line. 

ACTION. As in dotted line. 

DESCRIPTION. Facing exerciser, feet 
together, legs straight, chin lifted, 
forearms flexed on upper arms, palms 
to front, bend body forward, touch 
floor with hands, EXHALE. Assume 
first position, drawing in abdomen, 
INHALE. 


TO BE 
DONE 

Day Counts 

1st 


2nd 


3rd 


4th 


5th 


6th 


7th 


8th 


9th 


10th 


11th 

12th 


13th 


14th 


15th 


16th 


17th 


18th 


19th 


20th 


21st 



Copyright, 1913, by Richard J. R. Caine9. 



























































EXERCISE NO. 7 to 
Caines School of Health Exercise 


i 



POSITION. As in dark line. 

ACTION. As in dotted line. 

DESCRIPTION. Body erect, back to¬ 
ward exerciser, legs apart. Arms 
straight down by sides. Raise arms 
above head, INHALING at same 
time. Resume first position by press¬ 
ing arms outward and down to sides, 
EXHALING. 


TO BE 
DONE 

Day Counts 

1st 


2nd 


3rd 


4th 


5th 


6th 


7th 


8th 


9th 


10th 


11th 


12th 


13 th 


14th 


15th 


16th 


17th 


18th 


19 th 


20th 


21st 



Copyright, 1913, by Richard J. R. Caines. 






















































EXERCISE NO. ^ 7 
Caines School of Health Exercise 



POSITION. As in dark line. 

ACTION. As in dotted line. 

DESCRIPTION. Body erect, right leg 
advanced, knee bent, leg to rear well 
braced, right hand on hip, shoulder 
well hack. Left arm out in line with 
side of shoulder. Draw arm for¬ 
ward in line with front of shoulder, 
EXHALE. Resume first position 
slowly, INHALING, and turn head 
to other side. 


TO BE 
DONE 

Day Counts 

1st 


2nd 


3rd 


4th 


5th 


6th 


7th 


8th 


9th 


10 th 


11th 


12th 


13 th 


14th 


15th 


16th 


17th 


ISth 


19 th 


20th 


21et 



Copyright, 1913, by Richard J. R. Caines. 





























































POSITION. As in dark line. 
ACTION. As in dotted line. 


DESCRIPTION. Body erect, legs wide 
apart, right side towards exerciser. 
Left hand on left hip, right arm out 
in line with side of right shoulder. 
Pull exerciser down to side of body 
(locating part marked +), EXHALE 


TO BE 
DONE 

Day Counts 

1st 


2nd 


3rd 

* 

4th 


5th 


6th 


7th 


8th 


9th 


10th 


11th 


12th 


13 th 


14th 


15th 


16th 


17 th 


18th 


19 th 


20th 


21et 



Copyright, 1913, by Richard J. R. Caines. 



























































EXERCISE NO. ^ 
Caines School of Health Exercise 



POSITION. As in dark line. 

ACTION. As in dotted line. 

DESCRIPTION. Right side towards 
the exerciser, handle in left hand, 
forearm on head, left knee bent, 
right leg straight, body erect. 
Straighten arm to position marked 
“2” and then straighten forearm to 
position marked “3.” Return to 
original position. Repeat exercise 
with left side to exerciser. 


TO BE 
DONE 

Day Counts 

1st 


2nd 


3rd 


4th 

' 

5th 


6th 


7th 


8th 


9th 


10th 


11th 


12th 


13th 


14th 


15th 


16th 


17 th 


18th 


19th 


20th 


21st 



Copyright, 1913, by Richard J. R. Caines. 



























































































EXERCISE NO. Td 
Caines School of Health Exercise 



ACTION. As in dotted line. 

DESCRIPTION. Body erect, left side 
to exerciser, feet about eighteen 
inches apart, outer knee bent, inner 
leg well braced up, left hand on left 
hip. With the palm down raise 
arm perfectly straight to position 
marked “2,” EXHALING, then 
lower slowly, INHALING. 


TO CE 
DONE 

Day Counts 

1st 


2nd 


3rd 


4th 


5th 


6th 


7th 


8th 


9th 


10 th 


11th 


12th 


13th 


14th 


15th 


16 th 


17th 


18th 


19 th 


20th 


21 S t 



Copyright, 1913, by Richard J. R. Caines. 






































































. 































































































































EXERCISE NO.S/ 

Caines School of Health Exercise 



POSITION. As in dark line. 
ACTION. As in dotted line. 


DESCRIPTION. Back to exerciser, 
right leg advanced, knee bent, leg to 
rear well braced, elbows lifted in line 
with shoulders, forearms at right 
angles to upper arms, alternately 
(or both together), flex wrist on 
forearm without moving arm. 


- 


TO BE 
DONE 

Day Counts 

1st 


2nd 


3rd 


4 th 


5th 


6th 


7th 


8th 


9th 


10th 


11th 


12th 


13 th 


14th 


15th 


16th 


17 th 


18th 


19th 


20th 


2 let 



Copyright, 1913, by Richard J. R. Caines. 




























































EXERCISE NO. 

Caines School of Health Exercise 



POSITION. As in dark line. 

ACTION. As in dotted line. 

DESCRIPTION. Body erect, facing ex¬ 
erciser. Right leg advanced, knee 
bent, left leg to rear well braced. 
Arms out in line with front of shoul¬ 
ders. Without any movement of 
upper arm draw both forearms to 
upper, EXHALE, then straighten 
arms making them rigid. 


TO BE 
DONE 

Day Counts 

1st 


2nd 


3rd 


4th 


5th 


6th 


7th 


8th 


9th 


10th 


11th 


12th 


13 th 


14th 


15 th 


16th 


17th 


18th 


19th 


20th 


21st 



Copyright, 1913, by Richard J. R. Caines. 




































































































EXERCISE NO. f-3 
Caines School of Health Exercise 



POSITION. As in dark line. 

ACTION. As in dotted line. 

DESCRIPTION. Facing exerciser, one 
knee bent, leg to rear well braced. 
Without any movement of the upper 
arms alternately flex and extend 
each forearm, curling wrist well to 
rear when arm is extended, EXHALE 
as the arms are flexed. 


TO BE 
DONE 

Day Counts 

1st 


2nd 


3rd 


4th 


5th 


6th 


7th 


8th 


9th 


10th 


11th 


12th 


13th 


14th 


15 th 


16th 


17th 


18 th 


19th 


20th 


21st 



Copyright, 1913, by Richard J. R. Caines. 




















































EXERCISE NO. 



Taines School of Health Exercise 



POSITION. As in dark line. 

ACTION. As in dotted line. 

DESCRIPTION. Body erect, one leg 
advanced, knee well bent, leg to 
rear well braced up. Keeping the 
arms perfectly straight alternately 
raise and lower them, palms down. 
Breathe freely throughout exercise. 


TO BE 
DONE 

Day Counts 

1st 


2nd 


3rd 


4th 


5th 


6th 


7th 


8th 


9th 


10th 


Uth 


12th 


13 th 


14th 


15th 


16th 


17th 


18th 


19th 


20th 


21st 



Copyright, 1913, by Richard J. R. Caines. 

















































































. 












































































* 






























EXERCISE NO. ? 

Caines School of Health Exercise 



POSITION. As in dark line. 

ACTION. As in dotted line. 

DESCRIPTION. Body erect, feet to¬ 
gether. With one arm straight down 
by side press the other arm above 
head, EXHALE. Resume first po¬ 
sition, INHALING. Keep elbow 
well to side. 


TO BE 
DONE 

Day Counts 

1st 


2nd 


3rd 


4th 


5th 


6th 


7th 


8th 


9th 


10 th 


11th 


12th 


13th 


14th 


15th 


16th 


17 th 


18th 


19 th 


20th 


21et 



Copyright, 1913, by Richard J. R. Caines. 





























































EXERCISE NO.^ 

Caines School of Health Exercise 



POSITION. As in dark line. 

ACTION. As in dotted line. 

DESCRIPTION. Body erect, heels to¬ 
gether, arms straight and by sides, 
•palms in. Keeping the arms per¬ 
fectly straight raise them to shoulder 
height, INHALE. Lower arms slowly 
to original position, EXHALE. 


TO BE 
DONE 

Day Counts 

1st 


2nd 


3rd 


4th 


5th 


6th 


7th 


8th 


9th 


10th 


11th 


12th 


13th 


14th 


15 th 


16th 


17th 


18th 


19 th 


20th 


21st 



Copyright, 1913, by Richard J. R. Caines. 


































































































































































































EXERCISE NO. 

Caines School of Health Exercise 



POSITION. As in dark line. 

ACTION. As in dotted line. 

DESCRIPTION. Keeping arms per¬ 
fectly straight draw expander to 
chest, INHALE. Resume former 
position, EXHALING. Do not al¬ 
low the expander to return with a 
sudden movement. 


TO BE 
DONE 

Day Counts 

1st 


2nd 


3rd 


4th 


5th 


6th 


7th 


8th 


9th 


10 th 


11th 


12th 


13th 


14th 


15 th 


16 th 


17th 


18th 


19th 


20th 


21st 



Copyright, 1913, by Richard J. R. Caines. 

























































EXERCISE NO. 


Caines School of Health Exercise 



POSITION. As in dark line. 

ACTION. As in dotted line. 

DESCRIPTION. Body erect, feet to¬ 
gether. With expander across back, 
palms to front, bend down forward 
as far as you can, pressing the arms 
out in line with side of shoulders and 
keeping legs perfectly straight, EX¬ 
HALE. Resume first position, 
lifting chest and drawing shoulders 
together, 


TO BE 
DONE 


Day Counts 

1st 


2nd 

• 

3rd 


4th 


5th 


6th 


7th 


8th 


9th 


10 th 


11th 


12th 


13th 


14lh 


15 th 


16 th 


17 th 


18 th 


19th 


20th 


21tt 



Copyright, 1913, by Richard J. R. Caines. 

























































■ ; 




































' 















EXERCISE NO. 

Caines School of Health Exercise 



POSITION. As in dark line. 

ACTION. As in dotted line. 

DESCRIPTION. Body erect, feet to¬ 
gether. Place' right foot through 
stirrup on one end of expander, and 
grip the other stirrup with right 
hand, care being taken that the 
stirrup does not slip from under 
foot. Raise right forearm toward 
upper arm and EXHALE. Lower 
arm and resume first position, curling 
w T rist well back, INHALE. 


TO BE 
DONE 

Day Counts 

1st 


2nd 


3rd 


4th 


5 th 


6th 


7th 


8th 


9th 


10th 


11th 


12th 


13th 


14th 


15th 

• 

16th 


17 th 


18 th 


19 th 


20th 


21st 



Copyright, 1913, by Richard J. R. Caines. 



























































EXERCISE NO .1 / 

Caines School of Health Exercise 



POSITION. As in dark line. 

ACTION. As in dotted line. 

DESCRIPTION. Body erect, feet to¬ 
gether, arms out in line with sides 
of shoulders. Right forearm bent 
on upper. Straighten arm out from 
elbow, taking care not to move upper 
arm. Repeat same exercise with 
other arm the same number of 
times. 


TO BE 
DONE 

Day Counts 

1st 


2nd 


3rd 


4th 


5th 


6th 


7th 


8th 


9th 


10th 


11th 


12th 


13th 


14th 


15th 


16th 


17th 


18 th 


19th 


20th 


21st 



Copyright, 1913, by Richard J. R. Caines. 



































































































EXERCISE NO. ? * 

Caines School of Health Exercise 



POSITION. As in dark line. 

ACTION. As in dotted line. 

DESCRIPTION. Body erect, feet to¬ 
gether, arms straight above head, 
palms facing in. Keeping arms per¬ 
fectly straight stretch expander to 
chest, INHALE. Resume former 
position slowly, EXHALE. 


TO BE 
DONE 

Day Counts 

1st 


2nd 


3rd 


4th 


5th 


6th 


7th 


8th 


9th 


10th 


11th 


12th 


13th 


14th 


15th 


16th 


17th 


18th 


19 th 


20th 


21st 



Copyright, 1913, by Richard J. R. Caines. 


























































EXERCISE NO. 7*3 
Caines School of Health Exercise 



POSITION. As in dark line. 

ACTION. As in dotted line. 

DESCRIPTION. Body erect, feet to¬ 
gether, elbows bent, hands on line 
with shoulders, expander on chest. 
Stretch the expander out in line with 
the sides of shoulders, still keeping it 
against chest, INHALE. Resume 
first position slowly, EXHALE. 


TO BE 
DONE 

Day Counts 

1st 


2nd 


3rd 


4 th 


5th 


6th 


7th 


8th 


9th 


10 th 


11th 


12th 


13th 


14th 


15th 


16th 


17th 


18th 


19th 


20th 


21st 



Copyright, 1913, by Richard J. It. Caines. 


























































EXERCISE NO. 

Caines School of Health Exercise 



POSITION. As in dark line. 

ACTION. As in dotted line. 

DESCRIPTION. Body erect, feet to¬ 
gether, left arm by side, palm to 
front, right arm up, elbow bent, palm 
facing inward. Lift the right fore¬ 
arm and stretch expander above 
head, INHALE. Lower expander 
slowly to former position, EXHAL¬ 
ING. Repeat. 


TO BE 
DON E 

Day Counts 

1st 

t 

2nd 

[ 

3rd 


4th 


5th 


6th 


7th 


8th 


9th 


10 th 


11th 


12 th 



13th 
14th 
15 th 
16th 
17th 
18 th 
19th 
20th 
21st 


Copyright, 1913, by Richard J. R. Caines. 








































































I 

- 













EXERCISE NO. 


Caines School of Health Exercise 



POSITION. As in dark line. 

ACTION. As in dotted line. 

DESCRIPTION. Body erect, heels to¬ 
gether, arms by sides, expander 
across front of thighs. Keeping the 
right arm perfectly straight and by 
the side, raise the left arm in line 
with side of shoulder to position 
marked “2.” Knuckles up. Slowly 
lower, INHALING. 


TO BE 
DONE 

Day Counts 

1st 


2nd 


3rd 


4th 


5th 


6th 


7th 


8th 


9th 


10th 


11th 


12 th 


13th 


14th 


15 th 


16th 


17 th 


18th 


19th 


20th 


21et 



Copyright, 1913, by Richard J. R. Caines. 































































EXERCISE N0. ?6 
Caines School of Health Exercise 



! POSITION. As in dark line. 

ACTION. As in dotted line. 

DESCRIPTION. Body erect, heels to¬ 
gether, expander across back, elbows 
bent, forearms pressed well back. 
Alternately extend arms out in line 
with side of shoulders. Breathe 
freely as the movement is made. 


TO BE 
DONE 

Day Counts 

1st 


2nd 


3rd 


4th 


5th 


6th 


7th 


8th 


9th 


10th 


11th 


12th 


13 th 


14th 


15th 


16th 


17th 


18th 


19th 


20th 


21 at 





Copyright, 1913, by Richard J. R. Caines. 































































EXERCISE NO. f / 
Caines School of Health Exercise 



ACTION. As in dotted line. 

DESCRIPTION. Body erect, feet to¬ 
gether, legs straight, on tiptoes, arms 
straight above head, palms inward. 
Bend knees and lower body to floor^ 
at same time with straight arms pull 
expander on to chest, INHALING. 
Resume first position, EXHALING. 
Keep on tiptoes throughout the 
EXERCISE. 


TO BE 
DONE 

Day Counts 

1st 


2nd 


3rd 


4th 


5th 


6th 


7th 


8th 


9th 


10 th 


11th 


12th 


13 th 


14th 


15th 


16 th 


17th 


18th 


19 th 


20th 


21st 



Copyright, 1913, by Richard J. R. Caines. 



























































EXERCISE NO. 

Caines School of Health Exercise 


i 



POSITION. As in dark line. 

ACTION. As in dotted line. 

DESCRIPTION. On the back, arms 
raised straight above chest, expander 
on slight tension, both legs raised 
at right angles to body, head on 
floor. Keeping arms straight. Pull 
expander on to chest, raise head 
and lower straight legs to floor with¬ 
out heels touching same, EXHALE. 


TO BE 
DONE 

Day Counts 

1st 


2nd 


3rd 


4th 


5th 


6th 


7th 


8th 


9th 


10th 


11th 


12 th 


13th 


14th 


15th 


16th 


17th 


18th 


19th 


20th 


21st 



Copyright, 1913, by Richard J. R. Caines. 




























































































EXERCISE NO.? ^ 


Caines School of Health Exercise 



POSITION. As in dark line. 

ACTION. As in dotted line. 

DESCRIPTION. Body erect, feet to¬ 
gether, arms by sides. Expander on 
I thighs. Lunge forward with right or 
left foot alternately. At same time 
swinging expander up in line with 
front of shoulders and pulling it with 
straight arms on to chest. INHALE. 
Recover to first position, EXHAL- 
I ING. 


TO BE 
DONE 


Day Counts 

1st 


2nd 


3rd 


4th 


5th 


6th 


7th 


8th 


9th 


10th 


11th 


12 th 


13th 


14th 


15th 


16 th 


17th 


18th 


19th 


20th 


21st 



Copyright, 1913, by Richard J. R. Caines. 




















































































EXERCISE NO. 16 D 
Caines School of Health Exercise 



POSITION. As in dark line. 

ACTION. As in dotted line. 

DESCRIPTION. Feet together, body 
erect, arms straight down by sides 
cords at a good tension. Bend the 
wrists backwards and forwards with¬ 
out bending the arms. 


TO BE 
DONE 

Day Counts 

1st 


2nd 


3rd 


4th 


5th 


6th 


7th 


8th 


9th 


10th 


11th 


12 th 


13th 


14th 


15th 


16th 


17th 


18 th 


19th 


20th 


21st 



Copyright, 1913, by Richard J. R. Caines. 




































































































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